Week 3, Day 3&4

18 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3
Front Squat: 45x3,65x3,95x3
Push Jerk: 45x3,65x3,95x3,110x3,120x2,125x2,130x2,135x1,140x1,145x1

Tall snatch - 30% x 3 x 3 45#
Power snatch + snatch - 65% x 4 sets 55#

Front squat - 80% x 3 x 5 110#
Snatch pull - 105% (of snatch) x 2 x 3 135#
Rack jerk - heavy single 150#

Total Time: 46 minutes.

I'm going out of town for the week and won't be able to do barbell work. I'll do metcon's in my room to make up for the two I skipped for the workouts above.